Warm-up
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 30 seconds each direction
WOD
For Time:
- 3 rounds:
- Power Cleans: 12 reps
- Push Press: 10 reps
- Weighted Step-Ups: 8 reps per leg
Skill Building
- Pistols (single-leg squats): 5 sets of 5 reps per leg
- Focus on maintaining balance and control; use a support if needed.
Cardio
AMRAP 12 minutes:
- Rowing: 250 meters
- Burpees: 15 reps
- Box Jump-overs: 10 reps
Stretch
- Focus on stretching quads, hamstrings, and shoulders.